Manual Bowflex Xtreme2 SE - after 2013 (page 70 of 76) (English)

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Owner’s Manual

Grocery List

BREAD & GRAINS

100% whole wheat bread

Sprouted grain breads

Light or whole wheat english mufns

Sandwich or bagel thins

Corn or low-carb whole wheat tortillas

High-ber wraps

Plain oats: 1 minute or old fashioned

Whole grains: brown rice, bulgar, barley, quinoa, couscous

Tips: Look for 100% whole wheat as the rst ingredient. Look for 4g of

ber per slice or 5g per 2 slices of light or diet bread. Aim for bread with

less than 100 calories per slice.

DAIRY & DAIRY ALTERNATIVES

Plain non-fat greek yogurt

Ker (yogurt like drink)

Organic low-fat milk

Enriched almond or soy milk

Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,

string cheese, or single serving packages

MEAT, FISH, POULTRY & PROTEIN

Wild game

Salmon, halibut, tuna, tilapia, shrimp,

catsh, scallops, or crab

Pork loin, pork chops, or pork roast

Chicken or turkey breast or thighs (no skin)

Eggs and 100% egg whites

Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and

grass fed is best)

Canned salmon or tuna (in water)

Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-

meat

Any type of bean, dry or canned low-sodium varieties

Tofu and tempeh

Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.

Prime cuts are fattier. Limit intake of highly processed meat and

imitation meat products like sausage, bacon, pepperoni, and hot dogs to

once a week or less.

FROZEN FOODS

All vegetables without sauce

All fruit

Grains and grain medleys

CRACKERS, SNACKS & ENERGY BARS

Any unsalted nuts or seeds

Air-popped or light popcorn

Edamame in the pod

Energy bars

Crackers

Hummus

Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.

Always pair with protein such as hummus, cheese, or nuts. Look for

energy bars with less than 200 calories and 20g of sugar and at least 3g

of protein and 3g of ber. Look for crackers with less than 130 calories

and 4g or less of fat per serving.

FATS & OILS

Avocado

Olive, grapeseed, walnut, sesame, or axseed oil

Butter/spreads: look for products free of trans fats and partially

hydrogenated oils on the ingredient list.

Tips: Light olive oil refers to the avor, not the calorie content. Always

measure oil and butter. Even if a fat is considered healthy, it’s still very

high in calories and portions need to be controlled.

DRESSINGS, CONDIMENTS & SAUCES

Vinegars: rice, wine, balsamic

All fresh or dried herbs and spices

Mustard

Salsa and chili sauce

Marinara sauce with no high-fructose corn syrup

Lemon and lime juice

Bottled minced garlic and ginger

Low-sodium soy sauce

Tips: Look for products free of MSG, added colors, and high fructose

corn syrup. Look for sauces under 50 calories per serving. Avoid cream

based sauces and dressings like ranch, bleu cheese, and alfredo.

All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping cart should reect this.

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Bowflex Xtreme2 SE - after 2013 Manual

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